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Pecan pie vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between pecan pie and sunflower seeds

  • Pecan pie contains less copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, iron, and vitamin B3 than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 177% higher.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of pecan pie is 59.

The food types used in this comparison are Pie, pecan, prepared from recipe and Seeds, sunflower seed kernels, dried.

Infographic

Pecan pie vs Sunflower seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1150%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +385%
Contains more IronIron +254.7%
Contains more CopperCopper +753.1%
Contains more ZincZinc +390.2%
Contains more PhosphorusPhosphorus +602.1%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +173.9%
Contains more SeleniumSelenium +341.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B1Vitamin B1 +687.2%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +884.1%
Contains more Vitamin B5Vitamin B5 +135.9%
Contains more Vitamin B6Vitamin B6 +2141.7%
Contains more FolateFolate +773.1%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +161%
Contains more WaterWater +312.3%
Contains more ProteinProtein +324.1%
Contains more FatsFats +131.8%
Contains more OtherOther +152.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -10.5%
Contains more Mono. FatMonounsaturated fat +65.7%
Contains more Poly. FatPolyunsaturated fat +305.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan pie Sunflower seeds
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pecan pie Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.211mg 1.8mg 177%
Polyunsaturated fat 5.71g 23.137g 116%
Vitamin B1 0.188mg 1.48mg 108%
Vitamin B6 0.06mg 1.345mg 99%
Phosphorus 94mg 660mg 81%
Selenium 12µg 53µg 75%
Magnesium 26mg 325mg 71%
Manganese 0.712mg 1.95mg 54%
Folate 26µg 227µg 50%
Vitamin B3 0.847mg 8.335mg 47%
Iron 1.48mg 5.25mg 47%
Fats 22.2g 51.46g 45%
Zinc 1.02mg 5mg 36%
Fiber 8.6g 34%
Protein 4.9g 20.78g 32%
Cholesterol 87mg 0mg 29%
Monounsaturated fat 11.181g 18.528g 18%
Potassium 133mg 645mg 15%
Vitamin B5 0.479mg 1.13mg 13%
Vitamin B2 0.18mg 0.355mg 13%
Sodium 262mg 9mg 11%
Carbs 52.2g 20g 11%
Choline 55.1mg 10%
Calories 412kcal 584kcal 9%
Vitamin A 82µg 3µg 9%
Vitamin B12 0.17µg 0µg 7%
Calcium 32mg 78mg 5%
Saturated fat 3.989g 4.455g 2%
Vitamin C 0.2mg 1.4mg 1%
Net carbs 52.2g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.069mg 0.348mg 0%
Threonine 0.189mg 0.928mg 0%
Isoleucine 0.223mg 1.139mg 0%
Leucine 0.372mg 1.659mg 0%
Lysine 0.248mg 0.937mg 0%
Methionine 0.125mg 0.494mg 0%
Phenylalanine 0.25mg 1.169mg 0%
Valine 0.255mg 1.315mg 0%
Histidine 0.116mg 0.632mg 0%
Omega-3 - EPA 0.001g 0.014g N/A
Omega-3 - DHA 0.008g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan pie Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Pecan pie
146%
Sunflower seeds
Minerals Daily Need Coverage Score
43%
Pecan pie
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 253mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Pecan pie
Pecan pie is lower in Saturated fat (difference - 0.466g)
Which food is cheaper?
Pecan pie
Pecan pie is cheaper (difference - $1.6)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.